Full Body Mat #13
October 2026
•
9m 50s
No props
Class notes:
1. Quadruped/plank (1) hover knees in quadruped position - knee taps to mat, (2) walk it out to plank and back to quadruped with knees hovered, (3) hold in plank - press back to bent knee pike, return to plank, (4) knock heels to left, toes to right, shoulders stay squared - press back to bent knee pike, return to plank, (5) repeat #4 on opposite side, (6) alternate side to side
2. Side plank right (1) right forearm on mat, legs extend, right foot in front of left - hip dips, (2) static hold in side plank, (3) bend knees, draw towards chest, shins parallel to back edge of mat - extend top leg and top arm, draw elbow to knee, slight side bend when elbow and knee are bent, (4) hold arm and leg extended - lower and lift leg, (5) point toes, draw circles in one direction, reverse direction
3. Forearm plank (1) saw - moving forward and back hinging from shoulders and ankles
4. Repeat side plank series from #2 on opposite side
5. Prone (1) swan
6. Cool down (1) cat/cow
DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that AO Pilates will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
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